More than half of the world population is overweight or obese. In the United States, it’s three out of four adults. It is no surprise that fat loss is one of the most common health-related goals, but should exercise be your main strategy? Maybe not! Your eating patterns influence body weight more than physical activity levels. For instance, studies suggest that diet may account for up to 75% of total fat loss in those aiming for weight loss. That doesn’t mean exercise is out. It should still be prioritized because it offers so many impressive benefits for your mental and physical health.
How exercise supports fat loss:
- Using your muscles increases your metabolic rate, burning calories
- Your workout accelerates fat metabolism by breaking down body fat directly for fuel
- Exercise enhances mood and health motivation, so some are prone to healthier eating when they adopt an active lifestyle
- Working out can build muscle, which can slightly increase your daily metabolic rate
Why we cannot rely on exercise alone:
- Studies suggest that on the days we exercise, most of us experience more hunger and eat more food
- Active individuals only able to burn 5-15% of their daily calories on the days they workout
- Even rigorous exercise may deliver less fat burning than expected, because tough workouts cause us to move less than usual for the rest of the day
- Exercise can improve our health, but is more strongly associated with a behavior that helps us sustain weight loss rather than initiating weight loss!
- What you eat and how much has the largest influence on how much body fat you carry
Top 3 exercise tips for fat loss:
- CONSISTENT EFFORT IS MOST IMPORTANT: The best kind of exercise for fat loss is the workout you can consistently complete! Stick to a schedule, because working out at the same time on the same day can accelerate habit formation.
- NOTICE APPETITE & QUENCH THIRST FIRST: Be aware that exercise can increase your appetite. If you splurge on the days you workout, it may be more difficult to see your progress reflected on the scale. Often thirst is mistaken for hunger, so be sure to stay hydrated and drink more water on the days that you workout.
- MOVEMENT MAKES YOU FEEL BETTER: Remind yourself of how exercise benefits your mindset! After all, you are only one workout away from a better mood. Exercise builds mental resilience and supports other healthier habits, including sleep patterns and eating choices.
